Runner's World once wrote a profile of Sacramento attorney Dan
Kinter,
telling how a simple running program transformed his life.
Dan was obese and hypertensive, heading for his 60th
birthday and likely diabetes.
His self-transformation began with a promise
to himself: he would
exercise four or five times a week for the rest of his life. No
vows about food. No performance goal, weight goal or body image goal. Over
the next year, Dan progressed from slow walking on a treadmill to completing
a 15-mile run. By the first anniversary of the start of his exercise program
he had lost 71 pounds, completed two 5K road races and a 10K race, been
taken off blood pressure medication, and regained a sense of well-being
he hadn't enjoyed for decades. Later that year he completed the California
International Marathon-26.2 miles.

Such stories ought to be far more common. Obesity is epidemic in America
today, even among school children. It predisposes us to a host of health
problems-heart disease, hypertension, stroke, diabetes.... It reduces quality
of life, shortens life expectancy, and burdens our health care system unnecessarily.
We waste tens of billions of dollars on ineffective diet programs, and
get more out of shape every year. The bottom line from decades of weight-control
research is simple: effective long-term weight-control requires regular
aerobic exercise. Dieting without exercise provides only temporary
weight loss.

So why don't we exercise? The usual excuses are (1) lack of time or
opportunity, (2) physical inability or (3) simple distaste for physical
exertion.

Squeezing some exercise time into your schedule is easier than most
non-exercisers think. In fact, you are likely to find that exercise pays
back the time it takes. You might identify your least productive hour of
the workday, keep it clear of appointments, and get out for a regular run
or gym workout. Or you might get up a little earlier and exercise before
breakfast. However you accomplish it, regular exercise will typically improve
your concentration and productivity at work. And by improving sleep quality,
it can reduce the number of hours you need to sleep.

Many friends cite bad knees, backs, etc. when they deline my invitations
to run with me. Obviously running isn't for everyone, but almost anyone can
find some type of exercise that is suitable for them.

Why Americans Hate Exercise

A simple distaste for exercise underlies most other excuses for not
exercising, and our culture tends to reinforce this distaste. Most Americans
are required to participate in gym class or sports during adolescence,
when bodies are awkward and self-confidence is shaky. Many of us recall
gym class with a shudder. Many of us endured verbal abuse from frustrated
high-school coaches. We were made to run laps and do push-ups for punishment.
If there's a better system for teaching people to hate exercise, I can't
think of it.

Most of our sports media encourage us to be watchers rather than doers,
to stay on the sidelines and just be vicarious athletes. Rather than democratize
sports, the media deify a few extraordinary athletes who are paid fortunes
to endorse shoes, clothes and all sorts of other consumer products. The
rest of us are supposed to just buy the stuff and keep staring at the TV.
We can "Be like Mike" in our fantasies while our bodies slowly atrophy
on the couch.

The media messages are pretty discouraging. Exercise should hurt ("No
pain, no gain.") You can't do this, and would only injure or embarrass
yourself trying ("Don't attempt this at home, kids!") You will almost certainly
lose ("There can only be one winner," said John Tesh in one of his idiotic
Olympic commentaries.) Losing is shameful ("…The agony of defeat."). Some
sports-phobic feminists argue that competitive sports such as football
encourage male aggression and violence supposedly re-directed against women.
(Remember the claim that more women are abused on Super Bowl Sunday than
any other day in the year? Although the Atlantic Monthly completely
discredited this claim, the bad behavior of some sports figures makes such
myths plausible.)

So America keeps getting flabbier and weaker. We feel so guilty about
being out of shape that we spend thousands of dollars on health club memberships
and exercise paraphernalia. But we don't use them much.

Discovering (or Rediscovering) the Athlete Within You

Professionalism has corrupted the whole concept of sport. The point
is simply to have fun, to find a physical activity you enjoy just for itself.
This can take some time and experimentation.

My own biases are obvious: running is the activity which helped me lose
30 pounds, and improved my mood, sleep, work productivity, resistance to
colds and flu, and self-confidence. It's simple to do, which is good for
me since I'm not all that coordinated. It's cheap, which appeals to my
Scottish heritage; I just buy running shoes once in a while. And it's efficient,
since it burns more calories per hour than any other form of exercise done
at the same intensity. Running takes me to the prettiest, most unspoiled
landscapes in my community, and has deepened my appreciation for the remaining
open spaces of New Castle County. Running clears my head and lets me think.
Running lets me get out with just my wife-no kids, no colleagues-for a
special time. It gives me social contacts with other runners.

There's something very primal about running. Jeff Galloway says it's
the original sport. Imagine way back, when we were nomads who would not
invent agriculture for another hundred thousand years. Some scout would
pick up the pace, try to be first to find the herds or get to the new grazing
lands. There was honor in this. Social dominance. We evolved to run. Small
children run more than they walk. Somewhere in the path to adulthood we
lose this sense that running is fun.

People can rediscover running at any age. Many high-school and collegiate
runners will typically take a long hiatus from running before resuming
in their thirties or forties. Many others start at running for the first
time in their forties or fifties. Most adults start with weight-control
objectives, but many who stick with it find their greatest enjoyment comes
from the running itself rather than the associated benefits.

Regular running lets you discover the athlete within you, whatever your
age or speed, whether you run competitively or socially or alone. When
you put your running shoes on, head outside, get your heart and lungs going
and settle into your stride, you are a runner, no matter how slow your
pace. Non-runners may call it "jogging," but runners hardly ever use that
term. Non-runners may smirk at the sight of a gasping novice, but other
runners will always respect the effort.

Getting Started - Basic Advice

If you are a runner, you probably know all of this. Perhaps you have
tried to convince non-runner friends or family members to take up running,
and discovered how hard it is to articulate the rewards they are likely
to find in it. If they did start running, it was probably your example
more than your words that got them going. Try to recall what got you started.
What kind of advice helped you most? Look for chances to bring the people
you care about to running.

If you are not a runner but you're still reading this, you're ready
to give it a try. It's as simple as it looks. Here are eleven suggestions
to get you started:

If you're over 40 or have any doubts about your health, get a doctor's
approval before you start a running program.

Invest in a new pair of running shoes and use them for running only.
When the soles or cushioning get worn down, use them as regular shoes and
buy new running shoes. Don't beat up your legs running in bad shoes. You
may want to make a few other investments in clothing. Running socks provide
extra cushioning. Compression shorts may look dorky, but they seem to delay
leg-muscle fatigue. A polypropylene top will wick sweat away from your
body, keeping you warmer in winter and cooler in summer than a cotton shirt.

Look for encouragement. Find a running partner, someone who will
keep you motivated--perhaps an experienced runner who can give you advice
and encouragement, or another novice who won't let you skip too many runs.
Make appointments with yourself to run. Maybe join a running club-Pike
Creek Valley Running Club is a local affiliate of both the Road Runner's
Club of America and USA Trace & Field. The Hockessin Hash
House Harriers is a somewhat rowdier group with off-road runs each
week followed by beer-drinking. H4's hotline is 302-NEED-FUN. Both groups
welcome runners of all ages and abilities. If you watch a road race it
will likely get you motivated to try one yourself.

Try to build up to three, four or five runs a week for at least 30 minutes
each. One of these should be a long slow run on the weekend,
gradually increasing its length as your conditioning improves. Vary the
pace and distances of your runs. Try trails if you can; the softer terrain
can be a nice alternative to pavement. Do most of your running at a pace
at which you could maintain a conversation with another runner. If you
start getting too winded to talk reasonably easily, slow down. Take walking
breaks when you need them: you will burn about the same number of calories
per mile walking as running. Even elite runners sometimes take walking
breaks on long runs.

Drink plenty ofwater before you run, during longer runs,
and after all runs. Don't wait until you feel thirsty; you'll already be
dehydrated by then, and this can be particularly harmful in hot weather.
Staying hydrated helps flush lactic acid from tired muscles and speeds
exercise recovery. Drinking water during exercise will not cause cramping.

If you want to stretch, do it as a separate activity from running
and do it slowly, gently and regularly. Stretching is actually a
very common cause of injury in runners. Stretching cold muscles during
a warm-up or stressed muscles immediately after a run is particularly risky.

Start a running diary. It will let you keep track of your progress
and help you fine-tune your running program. Read a good book about running.
My favorite is still Galloway's Book on Running by Jeff Galloway (Shelter
Publications, 1984-still in print). Write out and try to stick to a training
schedule (see below) without getting too obsessive about it. Set a
goal for yourself, such as finishing a local road or trail race.

In winter, unless there's a significant wind chill, you will be pretty
comfortable if you dress as if the temperature were 20 degrees warmer
than it is. When running in windy winter conditions, you can reduce
risk of hypothermia by running into the wind early in your run and with
the wind at the end of your run. Cold air will not injure your lungs.

It's generally safest to run roads on the left edge facing oncoming traffic.
(A lot of runners prefer roads to sidewalks: road surfaces are less irregular,
and asphalt is a little softer on the feet than cement.) If you run at
night, wear a reflective vest. Resist the temptation to wear headphones;
they reduce your alertness to your surroundings and disrupt the mental
training running also provides. Tell someone when you're going out, where
you're going and when to expect you back. Carry an ID.

Here's a pretty standard 100-day training program to get you into shape
for a 5K race. First, you may want to calculate your optimal heart rate
range for training. The usual formula is subtract your age
from 220 and calculate 70 and 80 percent of that figure. Take quick
pauses during walking or jogging sessions to time your pulse at your wrist
or neck: count heartbeats for 15 seconds and multiply by 4. (You don't
need to get obsessive about this: a comfortable running pace will get you
into your optimal heart rate range pretty much automatically.) Next,
use a car odometer to measure approximate mileages of some courses you'll
cover. If you can't yet run comfortably, start by walking these courses
several times a week, gradually increasing the pace of your walking as
your conditioning improves. When you are comfortable maintaining a brisk
walk, try some jogging intervals. Gradually increase the length of these,
maintaining a pace which keeps you able to talk. Stick with it!
The hardest part is getting started. Your motivation and enjoyment will
increase as your aerobic fitness improves.

If you're shooting for a 5K (3.1 miles), you'll want to build up to
a once-a-week long slow run of 60+ minutes, so you'll be confident
you can cover the race distance. If you're shooting for a 10K (6.2 miles)
try to build up to a 9- or 10-mile long run. The operative word here is
slow: do these long runs at a pace one to two minutes per mile slower
than the pace at which you realistically expect to do the race, and take
walking breaks whenever you need them. Most runners schedule their long
runs on weekends.

Try to work in three or more 30-40 minute runs each week as well.
You can do these any way you want-just getting out there is the main thing.
You might try some weekly hill-training: the upgrades will build
leg power, and the downgrades can get you accustomed to a quicker stride
rate. Be careful not to overstride on the downgrades. A second weekly run
might be used to develop pacing: after some warm-up running, you
can time yourself on short (quarter- or half-mile) intervals to experiment
and get a sense of the effort levels required to run the pace you'd like
to run in your goal race. To get really accurate distance measures, try
an outdoor track (if your memories of running on a track aren't too loathsome!)
Walk or jog between these intervals; add an interval each week. You might
use part of a third weekly run to focus on developing an efficient running
form: head up, chest out, hips forward, efficient foot push-off.
One common indicator of an efficient stride is a quiet footfall. You mostly
increase speed by increasing stride frequency, not stride length.

It will take a little time and experience to figure out a reasonable
goal for yourself. In the meantime, don't overdo the running. If you want
a break from running, try adding or substituting some bicycling, swimming
or other aerobic exercise to complement your running program. Take a day
or two off from exercising each week to stay fresh.

This sample schedule is based on running times (in minutes) rather
than distances. Each week has long, form, hill, paceand easy
running days as well as two rest days. You can do cross-training
(e.g., bike or swim) on one of these rest days if you want. Work on form,
hills or pace is optional: apart from the weekly long run, the other runs
can be just plain runs. Rest days are just as important as running days.
Every third week is an easy week (skipping the pacing run), and the final
week is a taper before your race, when you build up energy reserves for
the race effort. Feel free to adapt this to your own physical abilities,
objectives and weekly routine.

15-Week Intro Training Program--Running Times in Minutes

MON

TUES

WED

THURS

FRI

SAT

SUN

WEEK

form

rest

pace

easy

x-train

hills

long&slow

1

--

--

--

15

(20)

15

20

2

20

--

25

25

(30)

15

30

3

30

--

--

30

(30)

30

30

4

30

--

30

30

(30)

30

40

5

30

--

30

30

(30)

30

40

6

30

--

--

30

(30)

30

35

7

30

--

30

30

(30)

30

50

8

30

--

30

30

(30)

30

50

9

30

--

--

30

(30)

30

40

10

30

--

30

30

(30)

30

60

11

30

--

30

30

(30)

30

60

12

30

--

--

30

(30)

30

40

13

30

--

30

30

(30)

30

70

14

30

--

30

30

(30)

30

50

15

30

--

--

30

(30)

RACE!

Suggestions For an Enjoyable First Race

Your first race is an opportunity to set a baseline performance standard
for yourself over an accurately timed and measured distance, and to see
how you measure up against runners like yourself. The relaxed post-race
atmosphere is also a perfect opportunity to meet other runners.

Eat a quick-digesting high-carbohydrate breakfast a couple of hours
before the race: cereal, bread or toast, juice, whatever; limit the coffee,
which is a diuretic. Drink some extra water and count on using the porta-potty
before the race. Wear your running clothes unless you know the race provides
changing facilities. Get to the race start 30 to 60 minutes early so you
have plenty of time to get your race packet, wait through the porta-potty
line, stash your extra clothing and do some easy warm-up. Some runners
actually wear the race T-shirt in the race; others (including me) save
it until they have "earned" it, and race in a different shirt. Pin your
race number on the front of your shirt, but don't pin the portion you'll
tear off and give to the official in the finisher's chute to record your
finish place. If you can find a map of the course, note a few landmarks
to look for. Many races have mile markers so you can gauge your pace during
the race.

You'll be surprised how nervous you can get. You're supposed to
be nervous because this race matters to you, but you can keep your nerves
under control by reminding yourself that you're doing this just for yourself,
and that everyone else is just as nervous as you. Take a position in the
middle of the starting pack and shake your arms and legs to stay loose.
The start of a race feels totally different than the start of a regular
training run. Your nerves will make you run much faster than you think
you're running, so make a mental effort to start slow.

Running an evenly-paced race is generally the most efficient racing
strategy. You should have a target race pace and try to maintain it. Just
do what you've trained yourself to do. The most common novice error is
going out too fast and getting exhausted before the finish. It's much better
to start too slow and run "negative splits," picking up the pace through
the race and finishing strong: you'll feel better at the finish and more
confident that you can improve on this performance down the road. Try to
note your time on the clock as you finish. Keep your position in the finish
chute, hand the official your tag, catch your breath and start enjoying
the post-race atmosphere.

The nerves are gone and you feel totally relaxed. Jog a little to let
your muscles cool down gradually. You can get a drink and snack, chat with
other runners, cheer on incoming finishers. Get some warmer clothes on
if you need to. It will take a little time for the race officials to post
the results. You can verify your finish time and place and note these on
the back of your race number. Stick around for the awards and see what
it takes to win an award in your age group. Maybe you did win one!

After the race, you can really savor the accomplishment. Drink extra
water through the rest of the day to help flush the lactic acid out of
your muscles (lactic acid is what causes muscle stiffness). A positive
race experience will increase your enthusiasm for running, but you should
avoid the temptation to run hard for the next few days, until your body
is fully recovered.

Check out
The Triple Crown
5K,
which is held every year on the last Saturday in
April at Carpenter Recreation Area, White Clay Creek State Park,
Newark,
DE
For more info, check out the TrailDawgsor contact John Mackenzie (johnmack@udel.edu).
This 5K has a late-morning start because it is the third of three
races.
If you want an even bigger challenge, try the 10K (10AM start) or even
the ½-Marathon (7:30AM start)!